Heavy training of the back and injury to the long head of the triceps brachii

Although it is not the most-used muscle when working the back, the long head of the triceps brachii is the most frequently injured muscle during back lat pull-downs with heavy weights or during chin-ups with added weight.

The latissimus dorsi Is a powerful, fan-shaped muscle that attaches the arm to the rib cage, and whose distal tendon is strongly attached to the humerus. This is the main climbing muscle.

The long head of the triceps brachii, on the other hand, is a smaller muscle whose main function is to extend the forearm and secondarily to bring the arm toward the rib cage. In this way it complements the action of the latissimus dorsi.

Tearing of the long head of the triceps occurs when the muscle is fatigued, most frequently after an improper warm-up.

It only takes a sudden relaxation of the latissimus dorsi during chin-ups with added weight to immediately shift the tension to the long head of the triceps.

This tendon may partially tear, most often close to its insertion on the scapula. (Fortunately complete tears are infrequent.)

Unlike incapacitating shoulder injuries, which may completely halt upper-body training, a tear in the long head of the biceps is less devastating.

You can still perform back exercises such as seated rows or T-bar rows and movements for the triceps such as forearm extensions at a high pulley with the elbows next to the body despite the Injury as long as you begin with lighter weights.

However, a brief rest period is recommended before beginning upper-body training.

Comment: Tearing the long head of the triceps may also occur during bench presses. To prevent this triceps tear, warm up with stretching exercises

Extensor carpi Extensor carpi radialis

Radius

Humerus

Lumbar vertebra

Thoracic vertebra

TRICEPS STRETCH

Stand or s.l /.'it1 your back straight and one ami raised vertically beside your head. Bend the arm at the elbow and touch the top of the back with your hand. With the other hand grasp the elbow and slowly try to pull it behind your head. This stretches the teres major, the long head of the triceps brachii, and, to a iesser extent, the latissimus dorsi.

Variation: Pull the hand rather than the elbow. For greater intensity, place the braised arm against a wall.

TRICEPS STRETCH

Stand or s.l /.'it1 your back straight and one ami raised vertically beside your head. Bend the arm at the elbow and touch the top of the back with your hand. With the other hand grasp the elbow and slowly try to pull it behind your head. This stretches the teres major, the long head of the triceps brachii, and, to a iesser extent, the latissimus dorsi.

Variation: Pull the hand rather than the elbow. For greater intensity, place the braised arm against a wall.

You can have significantly bigger arms in only 31 days. How much bigger? That depends on a lot of factors. You werent able to select your parents so youre stuck with your genetic potential to build muscles. You may have a good potential or you may be like may of the rest of us who have averages Potential. Download this great free ebook and start learns how to build your muscles up.